How Many Calories In Pistachio Nuts?

Pistachio nuts are small, green nuts, grown primarily in the Middle East and California, with a pungent and slightly sweet flavor that some refer to as "addictive." High in fats, pistachio nuts are a good source of healthy calories.

A 1-oz. serving of around 49 shelled pistachio kernels contains 160 calories. Fats provide 114 calories, carbohydrates deliver about 32 calories and proteins make up 24 calories per serving.

The USDA also comments that the same serving of pistachios weighs about 28 g. Around 13 g of that amount come from fats, while carbohydrates make up 8 g and proteins comprise just under 6 g. Water and other nutrients make up the rest.

Roasted pistachio nuts also contains several important vitamins including vitamin B6, E and K, thiamin, riboflavin, niacin and folate. Dietary minerals within the portion include copper, manganese, phosphorus, magnesium, potassium, iron, zinc, selenium and calcium.

Penn State University indicates that pistachio nuts also contain antioxidants, including beta-carotene, lutein and gamma-tocopherol. These powerful nutrients may help to reduce inflammation within the body and the build up of plaques within the bloodstream, both of which can contribute to cardiovascular disease. While pistachios are high in fat per serving, these are primarily healthier monounsaturated or polyunsaturated fats.

How Many Pistachios Make 100 Calories?

One pistachio nut, dry-roasted, without salt, contains 4 calories. Therefore, by eating 25 pistachios, you would consume 100 calories. Additionally, 25 pistachios contain 7.84 g total fat, comprised of 0.95 g saturated fat, 4.14 g monounsaturated fat and 2.35 g polyunsaturated fat.

There is 1.7 g of dietary fiber in 25 pistachios, weighing 17.5 g. Total sugar content totals 1.35 g, comprised of 1.25 g sucrose, 0.05 g glucose and 0.05 g fructose. Twenty-five pistachios contain 5.14 g of carbohydrate.

The mineral content of pistachios providing 100 calories includes 19 mg calcium, 0.71 g iron, 19 mg magnesium, 82 mg phosphorus, 176 mg potassium and trace amounts of sodium, copper, zinc, selenium and manganese. Vitamins in 25 pistachios include 0.5 mg vitamin C, 2.3 mcg Vitamin K, 0.42 vitamin E, 27 mcg beta carotene and B vitamins thiamin, riboflavin, niacin, pantothenic acid, B-6 and B-12. Pistachios are also a good source of lutein.

The Health Benefits of Pistachio Nuts

Pistachio nuts are native to the Near East and Central Asia, but also grow in the Mediterranean and Southern United States. Appreciated for their flavor as well as their green color, pistachios are usually more expensive than other nuts. Pistachios can be eaten raw or roasted in their shells. Pistachio nuts provide multiple health benefits.

B Vitamins

Pistachio nuts are high in vitamin B6, needed for healthy red blood cells. Pistachios provide 20 percent of the Daily Value of vitamin B6 per serving. Pistachios also offer 15 percent of the Daily Value of thiamin per serving, which is required for energy production. Pistachio nuts contain smaller amounts of other B vitamins, including folate, biotin, riboflavin, niacin and pantothenic acid, reports Pistachio Health.


Pistachio nuts are a good source of fiber. A 1 oz. serving of pistachio nuts, or 49 nuts, contains approximately 2.9 g of fiber. Fiber is needed for the healthy functioning of the digestive system and may help decrease the risk of heart disease and diabetes. Men should aim to consume 30 to 38 g of fiber and women 21 to 25 g of fiber daily. A daily serving of pistachio nuts will help you increase your fiber intake.

Eye Health

Lutein and zeaxanthin are carotenids important for good eye health. Pistachio nuts contain 342 mcg of lutein and zeaxanthin per serving, which is more than other nuts. Pistachio nuts also contain approximately 2 percent of the Daily Value of beta-carotene per 1 oz. serving. Beta-carotene is converted to vitamin A by the body and supports good vision.


Pistachios contain large amounts of the antioxidants beta-carotene, vitamin E and lutein compared to other nuts. Evidence suggests including pistachio nuts as part of a moderate-fat diet increases blood levels of antioxidants, which contribute to a reduction in low-density lipoprotein -- LDL or "bad" cholesterol. LDL cholesterol is associated with clogged arteries and an increased risk of heart disease.

Weight Management

The protein, fiber and fat content of pistachio nuts makes them a healthy, filling snack and helps keep hunger at bay. Pistachio nuts are lower in fat and calories than other nuts, so you can eat more per serving. Even though pistachio nuts contain fat, replacing 20 percent of total calorie intake with pistachios does not lead to an increase in body weight. Pistachio nuts must be shelled before eating, which slows consumption. Discarded piles of shells remind people they have had a fulfilling snack.

5 Things You Need to Know About Pistachios and Cholesterol

1. What is Cholesterol?

Cholesterol is a waxy substance found in the cells and bloodstream of all animals, and it serves many vital functions. Cholesterol is used in the production of cell membranes and some hormones, and helps your body work properly. You need some cholesterol in your body, but too much can clog your arteries and lead to heart attack, stroke and other cardiovascular disease. About 75 percent of your cholesterol is produced in your body, and 25 percent comes from the food you eat. Fatty animal products like meat, dairy and eggs are the highest sources of cholesterol.

2. Pistachios to the Rescue

Pistachio nuts, along with sunflower seeds, wheat germ and sesame seeds, contain high levels of phytosterols, a plant compound molecularly similar to cholesterol. Phytosterols are not as readily absorbed by the body as cholesterol, and scientists believe that they help lower blood cholesterol levels by partially preventing the body's absorption of cholesterol. Eating 1.5 to 3 ounces, a handful or two, of pistachios a day can substantially lower your LDL (bad) cholesterol levels.

3. More Health Benefits of Pistachios

In addition to pistachio's heart-healthy benefits, the nuts also are high in protein and are a good source of vitamin B6 and thiamin. Their fat content is largely unsaturated, the "good" fat, and they are high in fiber. Pistachios are also rich in antioxidants and contain more lutein, beta carotene and gamma tocopherol than any other nut.

4. How to Choose and Use Your Pistachios

Pistachio shells are naturally creamy white, although they are sometimes dyed red. The meats are a bright yellow-green. Roasted and salted pistachios in their shells are easy to snack on, and raw shelled pistachios are great for baking into breads, muffins or granolas. Raw pistachios also are good for stirring into whole grain pilafs or for topping salads. Raw pistachios should be stored in a cool, dark place and should be used within a few weeks of purchase. Roasted pistachios have a longer shelf life.

5. Other Heart Healthy Tips

The best way to achieve and maintain healthy cholesterol levels is to eat a well-balanced diet and get plenty of exercise. Since animal products are the primary source of dietary cholesterol, your heart healthy choice is to reduce your consumption of meat, dairy and eggs, or to eliminate them from your diet completely. Choose lean cuts of meat and low-fat or fat-free versions of milk, yogurt, sour cream and other dairy products. Explore the vegetarian world of meat substitutes; many products made with soy, wheat or mushrooms can make delicious substitutes. Make the bulk of your diet fresh fruits, vegetables and whole grains. Exercise at least three times a week for thirty minutes periods. And remember to visit your doctor regularly to get your cholesterol levels checked.

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